Guest viewing is limited

GP’s Old Man With A Plan Log

I strongly recommend taking L-lysine daily for immune benefits. I started taking it years ago to combat canker sores. Since then, I not only have not had canker sores I've hardly had a cold. In the last 6 years all I've had is Covid twice and something in the RSV family. I swear by it. I do ZMA daily as well. Started that during my 1st bout of covid and have stayed on it since.
 
gphagan1 said:
11/5/2026
Thursday
Stretches
Warmups

HS Iso Lateral High Row
270 x 8
330 x 8, 8, 8
340 x 7

HS Iso Lateral Mid Row
230 x 8, 8, 8, 8

Pull-Ups
12, 12, 12

Machine Preacher Curl
4 x 10

Standing DB Curl
45s x 10, 10, 10, 10

DB Rear Laterals
40s x 10, 10, 10

Leg Stretches
Warmups
Stationary Bike 10 minutes

Leg Press
90 x 8
180 x 8
270 x 8
360 x 8, 8

Gym was packed today, really had a fun workout felt energized and strong throughout. The owner and I got to talking after I finished rear laterals, and he was telling me he ordered the big set of Rogue calibrated plates, and they should be in next week sometime. So we were just chatting it up, and we noticed one of the young ladies was really grunting giving it all she had on leg curls, and then after one of her sets she came up to us and started apologizing to him, because she bit down on the pad on her last set. So he was like “oh ok are you alright”, she said she was but she left a bite mark on the pad you lay down on, yes you heard that right a bite mark. Now this is the HS lying leg curl machine, and that pad is very tough and durable, but yep she left an imprint of her teeth at the top of the pad. I have never seen that in all my years of lifting… I took a picture because it was so unbelievable.

View attachment 264343


This is the machine.

View attachment 264344
Click to expand...
Man, I don't know if I am impressed or disgusted with that! Putting your open mouth on a machines pad in a gym. Just Hell NO! At the same time, you go girl!!!
Let's be honest, she just wanted to brag though, noone would have likely ever known if she didn't make a point to say something. "Who's HARDORE? THIS GAL!!!!"
beefyfan said:
I strongly recommend taking L-lysine daily for immune benefits. I started taking it years ago to combat canker sores. Since then, I not only have not had canker sores I've hardly had a cold. In the last 6 years all I've had is Covid twice and something in the RSV family. I swear by it. I do ZMA daily as well. Started that during my 1st bout of covid and have stayed on it since.
Click to expand...
It struck me as so funny that this post came up right after the post of the girl eating the exercise pad. I know we were discussing that earlier, but the timing. LOL

"Lady, get some immune help, you can't be biting machine pads at the local gym! You're going to catch something!"
 
Dustin07 said:
lol I asked it to keep going

View attachment 264337
Click to expand...

Literally LOL'd at this description. Pure gold! Keep it going!!

gphagan1 said:
Gym was packed today, really had a fun workout felt energized and strong throughout. The owner and I got to talking after I finished rear laterals, and he was telling me he ordered the big set of Rogue calibrated plates, and they should be in next week sometime. So we were just chatting it up, and we noticed one of the young ladies was really grunting giving it all she had on leg curls, and then after one of her sets she came up to us and started apologizing to him, because she bit down on the pad on her last set. So he was like “oh ok are you alright”, she said she was but she left a bite mark on the pad you lay down on, yes you heard that right a bite mark. Now this is the HS lying leg curl machine, and that pad is very tough and durable, but yep she left an imprint of her teeth at the top of the pad. I have never seen that in all my years of lifting… I took a picture because it was so unbelievable.

View attachment 264343
Click to expand...

I have so many conflicting emotions on this one! Not sure if I should be impressed, disgusted, turned on, or something else right now...
 
gphagan1 said:
11/5/2026
Thursday
Stretches
Warmups

HS Iso Lateral High Row
270 x 8
330 x 8, 8, 8
340 x 7

HS Iso Lateral Mid Row
230 x 8, 8, 8, 8

Pull-Ups
12, 12, 12

Machine Preacher Curl
4 x 10

Standing DB Curl
45s x 10, 10, 10, 10

DB Rear Laterals
40s x 10, 10, 10

Leg Stretches
Warmups
Stationary Bike 10 minutes

Leg Press
90 x 8
180 x 8
270 x 8
360 x 8, 8

Gym was packed today, really had a fun workout felt energized and strong throughout. The owner and I got to talking after I finished rear laterals, and he was telling me he ordered the big set of Rogue calibrated plates, and they should be in next week sometime. So we were just chatting it up, and we noticed one of the young ladies was really grunting giving it all she had on leg curls, and then after one of her sets she came up to us and started apologizing to him, because she bit down on the pad on her last set. So he was like “oh ok are you alright”, she said she was but she left a bite mark on the pad you lay down on, yes you heard that right a bite mark. Now this is the HS lying leg curl machine, and that pad is very tough and durable, but yep she left an imprint of her teeth at the top of the pad. I have never seen that in all my years of lifting… I took a picture because it was so unbelievable.

View attachment 264343


This is the machine.
Click to expand...

I appreciate the offer but I'm married, keep this chick away from me. this is exactly the right kinda crazy to get you a child support payment.
 
Dustin07 said:
I appreciate the offer but I'm married, keep this chick away from me. this is exactly the right kinda crazy to get you a child support payment.
Click to expand...
And a restraining order!
 
MrKleen73 said:
Man, I don't know if I am impressed or disgusted with that! Putting your open mouth on a machines pad in a gym. Just Hell NO! At the same time, you go girl!!!
Let's be honest, she just wanted to brag though, noone would have likely ever known if she didn't make a point to say something. "Who's HARDORE? THIS GAL!!!!"

It struck me as so funny that this post came up right after the post of the girl eating the exercise pad. I know we were discussing that earlier, but the timing. LOL

"Lady, get some immune help, you can't be biting machine pads at the local gym! You're going to catch something!"
Click to expand...
Segansational said:
Literally LOL'd at this description. Pure gold! Keep it going!!



I have so many conflicting emotions on this one! Not sure if I should be impressed, disgusted, turned on, or something else right now...
Click to expand...
Dustin07 said:
I appreciate the offer but I'm married, keep this chick away from me. this is exactly the right kinda crazy to get you a child support payment.
Click to expand...
Yeah it’s crazy….I’ve been lifting since I was 14 and I can honestly say I’ve never seen that. Me and the owner were laughing about it later on, and he said I’m proud we keep it very clean, but come on that’s just nasty.
She actually is a very attractive and sweet tall blonde, but she does let out some animalistic sounds when she’s training.😂
Her little skinny boyfriend comes in every once in a while, and the owner said you think we should warn him, I said “nah he probably already knows and just keeps his bite wounds hidden.😜

IMG_2141.gif
 
gphagan1 said:
11/5/2026
Thursday
Stretches
Warmups

HS Iso Lateral High Row
270 x 8
330 x 8, 8, 8
340 x 7

HS Iso Lateral Mid Row
230 x 8, 8, 8, 8

Pull-Ups
12, 12, 12

Machine Preacher Curl
4 x 10

Standing DB Curl
45s x 10, 10, 10, 10

DB Rear Laterals
40s x 10, 10, 10

Leg Stretches
Warmups
Stationary Bike 10 minutes

Leg Press
90 x 8
180 x 8
270 x 8
360 x 8, 8

Gym was packed today, really had a fun workout felt energized and strong throughout. The owner and I got to talking after I finished rear laterals, and he was telling me he ordered the big set of Rogue calibrated plates, and they should be in next week sometime. So we were just chatting it up, and we noticed one of the young ladies was really grunting giving it all she had on leg curls, and then after one of her sets she came up to us and started apologizing to him, because she bit down on the pad on her last set. So he was like “oh ok are you alright”, she said she was but she left a bite mark on the pad you lay down on, yes you heard that right a bite mark. Now this is the HS lying leg curl machine, and that pad is very tough and durable, but yep she left an imprint of her teeth at the top of the pad. I have never seen that in all my years of lifting… I took a picture because it was so unbelievable.

View attachment 264343


This is the machine.

View attachment 264344
Click to expand...
Another great session there man! Those calibrated plates will be a nice addition, I see some of the videos of people weighing cheap plates and it’s crazy some of them how much they vary in weight.

That chick biting the pad is wild 😜
 
akboom87 said:
Another great session there man! Those calibrated plates will be a nice addition, I see some of the videos of people weighing cheap plates and it’s crazy some of them how much they vary in weight.

That chick biting the pad is wild 😜
Click to expand...
Yeah, he said the set he ordered were from .5 kg (1.1 lbs) and goes up to 50 kg (110.23 lbs). Those micro plates will come in handy for me when my OHP numbers start tightening up on 5/3/1 and I can make smaller jumps in weight. The smallest plates we have now are the 2 1/2 lbs plates, so 5 lbs is the smallest jump I can do. So with the.5 kg (1.1 lbs) micro plates I could do a 2.2 lbs jump, if 5 seems too much, and keep progressing on OHP. Because I can tell I will probably hit my limit with OHP before Bench, so the smaller jumps will keep me from being stagnant with the same weights as before, and at least still be making some smaller progress, but hey it will still be moving.😎👍
 
11/6/2026
Friday
Stretches
Warmups

Overhead Press 5-3-1
120 x 5
140 x 5
160 x 7 (1-2 RIR)

Side Laterals
30s x 10, 10, 10

Incline DB Press with pause
70s x 10
75s x 10, 10

V Bar Push Downs
3 x 10

Low Cable Row
160 x 10
175 x 10
190 x 10

Hammer Curls
50 x 10, 10, 10

The 160 moved really well on OHP. Last cycle I had pressed 160 for 6 in my second week, on the third set, so I added a rep to it here in my first week for this cycle. Ha, I’ll take it. In my third week of this cycle it has 175 x 1 on the last set, but I believe I will be able to hit at least 3 or hopefully 4. Yeah those micro plates are going to be handy as this train keeps moving.
He originally planned on ordering the calibrated plates at the end of November and they would have gotten here in December, but in one of our conversations last week I had just mentioned that I couldn’t wait until we got the calibrated plates in December. Well all he said then was, yeah man they are going to be nice. I was surprised when he said he ordered them this week. So today when we were talking, I asked him if he had ordered them because of what I had said, because I wanted him to know I wasn’t pressuring him. He said “no man I didn’t feel pressured, but after we talked I thought I can just order them now instead of waiting.” I said that’s awesome bro, I just wasn’t meaning to pressure. He grabbed my shoulder and said don’t worry brother, I definitely didn’t feel pressured, but I got to take care of my brothers….Such a great guy and really cool.😎👍
Oh I did tell him I’m gonna nickname that girl Harley Quinn and showed him that gif. He died laughing and said that was perfect, then elbowed me in the ribs and said she would look good in a Harley Quinn costume.😂
 
Last edited:
I know you’re excited about the micros, but wait until you get the pair of 50’s - you might as well keep by the Legpress; you’ll love them for it. They’re a little heavy to hoist up, but it sure is nice just starting with them.
 
Hyde said:
I know you’re excited about the micros, but wait until you get the pair of 50’s - you might as well keep by the Legpress; you’ll love them for it. They’re a little heavy to hoist up, but it sure is nice just starting with them.
Click to expand...
Oh yeah definitely.
 
My gym has the 100lb plates, not the same but same premise and a lot of the time the 100s just seem to be left on the leg press too. I never complain, but I take them off when done just in case a lady, or weaker person wants to use it.
 
11/9/2026
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench 5-3-1
200 x 3
230 x 3
255 x 6 (1-2RIR) (PR in my 60s)

Spoto Bench
235 x 7, 7


HS Iso Horizontal Bench Machine
208 x 10, 10, 10, 10 Pause on the last 2 reps of each set.

CG Bench
205 x 10, 10, 10, 10

Arnold Press
45s x 10, 10, 10

Cybex Tri Extension Machine
3 x 10

Pretty sure I could have gotten 255x7 if I would’ve pushed it, because the 6 reps went smooth and steady, but I didn’t have a spotter. I got to the gym early and only the owner’s wife and one of the new young girls were there. But I felt confident and really didn’t want to bother them. I decided to add a pause on the last 2 reps of each set on the HS Horizontal bench, and man that machine goes so deep you really get a good stretch doing that. 😎👍
 
Last edited:
Killing it man, congrats on the PR!
 
gphagan1 said:
The 160 moved really well on OHP. Last cycle I had pressed 160 for 6 in my second week, on the third set, so I added a rep to it here in my first week for this cycle. Ha, I’ll take it. In my third week of this cycle it has 175 x 1 on the last set, but I believe I will be able to hit at least 3 or hopefully 4
Click to expand...

gphagan1 said:
Bench 5-3-1
200 x 3
230 x 3
255 x 6 (1-2RIR) (PR in my 60s)
Click to expand...
you're crushing it! I bet you are right on that 175, this is going to be a good cycle for you.
the silver lining sometimes on not having a spotter is you KNOW without a shadow of a doubt you're going to leave some RIR or die of embarassment, lol.
 
Dustin07 said:
you're crushing it! I bet you are right on that 175, this is going to be a good cycle for you.
the silver lining sometimes on not having a spotter is you KNOW without a shadow of a doubt you're going to leave some RIR or die of embarassment, lol.
Click to expand...
Yeah, this really is starting to feel like it’s shaping up to be a good cycle. Originally I had planned next week to do 285 on my bench Joker set, but things are feeling so good I’ve decided that I’m gonna go ahead and go for 290 x 2. That’s so true about not having a spotter on heavy sets, you know it’s do or die, so you better do.😜
Oh and I will definitely make sure I have a spotter next week.🙏
dapack said:
Been on a roll lately with PRs!!!!
Click to expand...
Thanks Pack, yeah things have been moving really well….ha, it helps not having any nagging injuries to deal with.😎🤘
 
gphagan1 said:
Yeah, this really is starting to feel like it’s shaping up to be a good cycle. Originally I had planned next week to do 285 on my bench Joker set, but things are feeling so good I’ve decided that I’m gonna go ahead and go for 290 x 2. That’s so true about not having a spotter on heavy sets, you know it’s do or die, so you better do.😜
Oh and I will definitely make sure I have a spotter next week.🙏

Thanks Pack, yeah things have been moving really well….ha, it helps not having any nagging injuries to deal with.😎🤘
Click to expand...
You are crushing it.

I would keep Jokers to singles, truly. You are talking about circamaximal work typically, and that is safest without being overly fatigued. You would be safer doing 290 then 295 for singles even, likely.

I am seriously not a fan of very heavy doubles though, full disclosure.
 
Hyde said:
You are crushing it.

I would keep Jokers to singles, truly. You are talking about circamaximal work typically, and that is safest without being overly fatigued. You would be safer doing 290 then 295 for singles even, likely.

I am seriously not a fan of very heavy doubles though, full disclosure.
Click to expand...
Thanks Hyde….that’s what I will do then. 290x1 and then if all feels good 295x1.😎👍
 
Hyde said:
And don’t take 295 if it will be a grind, be VERY confident. You will go right past it before long, so staying healthy and keeping training rolling is #1.
Click to expand...
Oh yeah absolutely…I have made that mistake too many times in the past, and this train is rolling too smoothly to let ego derail it.😎👍
 
You must log in or register to reply here.
Back
Top